Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Anchored T-Spine, Sink Mobilization, Banded Hip Flexor & Couch
Strength & Skill
Cycle Box Jumps immediately after Front Squat round.
Example:
10 x Front Squats
4 x Box Jumps
rest 2 min.
8 x Front Squats
4 x Box Jumps
rest 2 min.
etc., etc.
Front Squat (10-8-6-6-4-4-MR)
PR Percentages: 50%-60%-70%-75%-80%-85%-MR@85%
Box Jumps (4-4-4-4-4-4-MR)
Metcon
Metcon (AMRAP – Reps)
16Jul2014
In front of a clock, complete
2 min. (0:00)
Jingle Jangle
Rest 1 min.
2 min. (3:00)
Wall Ball Sit Ups or Atomic Sit Ups
Rest 1 min.
2 min. (6:00)
Overhead Squat w/ PVC
Rest 1 min.